Stir Fry for Bone Health

 

We're going to wrap up our posts for osteoporosis awareness month with a few more recipes and tips for getting enough bone-healthy nutrients. Today we bring you a delicious stir-fry that provides 473% of the daily value for vitamin K, 22% of the daily value for magnesium, and 10% of the daily value for calcium.

Ingredients

  • 1 cup sliced green onion
  • 1 cup sliced carrots
  • 1 cup sliced green bell pepper
  • 2 cups chopped kale, pre-washed
  • 1 cup chopped broccoli
  • 1/4 cup peanuts
  • 2 cups cooked brown rice
  • 1/2 tsp garlic powder
  • 2 Tbsp light soy sauce
  • 1/4 tsp ground ginger

Recipe Preparation

  • Lightly spray a large, nonstick skillet with vegetable oil cooking spray. Heat over medium-high heat.
  • Add the vegetables in the order they appear above.
  • Cover pan and allow to saute for a few minutes before stirring, allowing veggies to turn golden brown at the edges.
  • Saute until vegetables are almost tender, then add peanuts and seasonings.
  • Serve over rice.

Serving and Nutrition Information

  • Serves 4.
  • Each 1-1/2 cup serving: 230 calo- ries, 6 g fat, 1 g saturated fat, 0 mg cholesterol, 223 mg sodium, 38 g carbohydrate, 6 g fiber, 9 g protein.
  • Diabetic exchange: 2 starch, 1 veg, 1/2 meat.

Guess who's responsible for this delicious recipe? That's right, it's brought to you by our Nutrition Education Store. Check out our wide selection of cooking resources and educational materials!

 

Become a premium member today and get access to hundreds of articles and handouts plus our premium tools!

Upcoming Posts

 
UP NEXT IN Food and Health, Prevention
Potassium and Your Blood Pressure

 

FDA Rule Updates

 
UP NEXT IN Food and Health
Free Resolution Calendar for the New Year

New Products Available Now

 
Published on Categories nutrition, food and healthTags , , ,